Progressive Resistance Training
This type of training employs short duration exercises usually using weights or machines until the muscle in question is fatigued. The intensity is increased slightly over a monitored period. This is achieved by trying to sustain the exercise longer, or by increasing the resistance or weight. Gradually your muscles grow and become stronger. The resistance training method has been successfully used and developed over a long period of time by bodybuilders, weightlifters, and athletes generally. It produces a steady gain in muscle size and strength. Our personal trainers are adaptable and can employ this training method as and when it is needed in order for the client to achieve their individual and personal goals.
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Weight Training
This type of training fits into the general category of aerobic exercise because the muscle movement doesn't particularly rely on the utilization of oxygen for fuel. Weight training is used not only for toning and bodybuilding, but also for sport-specific training as well as injury rehabilitation.
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Overload, Stress Adaptation and Hypertrophy
To change the physique, weight training is used to enhance muscular development. The process of muscle growth, known as hypertrophy, occurs when the muscle is forced to move a weight that is greater than the muscle is used to moving, this is overloading the muscle. When overloading occurs, the muscle gets bigger and stronger due to the break down and then rebuilding of muscle fibres, known as Stress adaptation. In the period following the muscular fatigue workout, when the muscle is resting, the fibres repair. It is through this process that the muscle fibres actually grow larger and stronger. In addition to needing rest, the correct proteins and other nutrients are essential to the repairing and building process.
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Split Routines
Toning, bodybuilding, and body shaping are accomplished using the progressive resistance training method and applying it to working particular muscles or body parts in rotational workouts i.e. you may work your legs on day one, back and chest on day two, shoulders and arms on day three. Split routine workouts are accomplished by applying different exercises or movements to each muscle group. There are many ways to organize split routines and a wide variety of exercises that can be done for each muscle group. Your personal trainer will help you develop a routine and select exercises most suited to achieving your aims. All exercises or movements are done in a series of repetitions. Each time a movement is performed, a 'rep' is completed. A number of repetitions done in continual succession without resting are called a "set."
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Benefits of Weight Training
In addition to the aesthetic changes to your physique and building strength, weight training has many other benefits including increased bone density, improved endurance and motor performance, strengthening of ligaments and tendons, elevated metabolism and a lowered risk of sports injury.
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>Flexibility
Flexibility is the range of motion available in a joint or group of joints. There are two types of flexibility: Static flexibility is range of movement in a joint with no emphasis on speed. Dynamic flexibility is the ability to use a range of joint movements in the performance of physical activity.
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Stretching and Types of Flexibility Programs
Flexibility is improved by stretching the muscles that move a particular joint. Stretching can be done to warm up or cool down from a workout. You can also embark on a whole training program where you concentrate on a range of motion movements as your primary goals. Dancers, gymnasts and athletes would benefit from such a program. A program of this sort would also be helpful for someone recovering from injury.
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Benefits of Stretching
The benefits of stretching are numerous. Stretching enhances relaxation, lowers blood pressure, improves symmetry and corrects muscular imbalances. Other benefits include increased coordination, balance and joint integrity. Stretching can also help reduce pain by increasing mobility and flexibility. Stretching is one of the most underestimated activities and should be viewed as a necessity.
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Injury Prevention
Since muscle. Ligament and tendon injuries are often caused by joint mobility, stretching can help to prevent such injuries by increasing the range of motion in the joints. Additionally, static stretching can relieve muscular soreness due to weight training workouts or other physical activity. Stretching helps to break down and disburse the build up of lactic acid in the muscle.
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Balance
Both weight training and stretching are instrumental in promoting body balance and symmetry. In recent years, however, a host of new exercises and programs have arisen focusing on joint stabilization and balance. Programs utilizing these exercises are helpful for everyone, but particularly so for athletes and entertainers in fields that rely on a fine tuned balance. Those recovering from certain injuries can also benefit greatly. The exercise ball is an example.
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